Authentic Italian Alfredo Sauce I Recipe

Alfredo Sauce I

Authentic Italian Alfredo Sauce I Recipe
Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 4


Alfredo Sauce I
Alfredo Sauce I

Alfredo Sauce I is a delightful, creamy sauce that has been adapted to cater to health-conscious individuals without compromising on taste. This version of the classic Alfredo sauce uses non-fat milk, a non-dairy cheese alternative, and arrowroot starch to achieve a thick, rich texture, making it a perfect choice for those looking to enjoy their favorite dishes in a more nutritious way. Whether you're drizzling it over pasta, vegetables, or using it as a base for other recipes, this Alfredo sauce is sure to impress with its delicious flavor and creamy consistency.


The original Alfredo sauce, a simple concoction of butter, heavy cream, and Parmesan cheese, hails from Rome, Italy. It was first created by Alfredo di Lelio in the early 20th century. Over the years, the recipe has traveled and evolved, leading to numerous variations that cater to different dietary needs and preferences. This particular version of Alfredo Sauce I is a testament to the adaptability of traditional recipes to modern nutritional awareness, offering a lighter alternative that maintains the essence of the original dish.


How to prepare

  1. In a saucepan, combine all ingredients except for the starch, cheese, and water. Bring the mixture to a boil.
  2. In a separate bowl, blend the arrowroot with cold water. Slowly add this mixture to the sauce, while stirring constantly.
  3. Allow the sauce to simmer for 2 minutes.
  4. Remove the saucepan from heat.
  5. Slowly add the cheese to the sauce, while continuously blending it in.


  • For a vegan version, ensure the non-dairy cheese is vegan-friendly.
  • Add sautéed mushrooms, spinach, or sun-dried tomatoes for extra flavor and nutrients.
  • For a gluten-free option, ensure all ingredients, including the non-dairy cheese, are certified gluten-free.

Cooking Tips & Tricks

To ensure your Alfredo Sauce I turns out perfectly, consider the following tips:

- Constant stirring is key to preventing lumps and ensuring a smooth sauce.

- Add the non-dairy cheese gradually to allow it to melt evenly into the sauce.

- For a richer flavor, you can add a pinch of nutmeg or a dash of white wine.

- If the sauce is too thick, you can thin it with a little more non-fat milk until you reach the desired consistency.

Serving Suggestions

This Alfredo Sauce is versatile and can be served over whole wheat pasta, zucchini noodles, or steamed vegetables for a balanced meal. It also pairs well with grilled chicken or fish for added protein.

Cooking Techniques

The key technique in this recipe is the use of arrowroot starch as a thickener, which requires blending with cold water before adding to the hot liquid to prevent clumping. Gentle simmering helps achieve the desired consistency without over-thickening.

Ingredient Substitutions

If arrowroot starch is unavailable, cornstarch can be used as a substitute in equal proportions.

- Any non-dairy milk can be used in place of non-fat milk for a dairy-free version.

Make Ahead Tips

This Alfredo Sauce can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. It may thicken upon cooling, so gently reheat and add a little water or non-fat milk to adjust the consistency.

Presentation Ideas

Serve the sauce over pasta or vegetables, garnished with fresh herbs like parsley or basil for a touch of color and flavor. A sprinkle of nutritional yeast can also add a cheesy flavor and additional nutrients.

Pairing Recommendations

This Alfredo Sauce pairs beautifully with a light, crisp white wine such as Pinot Grigio or Sauvignon Blanc. The acidity of the wine balances the creaminess of the sauce, making for a delightful dining experience.

Storage and Reheating Instructions

Store the sauce in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently on the stove over low heat, adding a little water or non-fat milk to thin if necessary. Avoid boiling to prevent separation.

Nutrition Information

Calories per serving

A serving of Alfredo Sauce I contains approximately 50-100 calories, making it a low-calorie option compared to traditional Alfredo sauce, which can contain upwards of 500 calories per serving.


This version of Alfredo Sauce contains significantly fewer carbohydrates than its traditional counterpart, primarily due to the use of arrowroot starch as a thickener instead of flour. Each serving contains approximately 5-10 grams of carbohydrates, making it a suitable option for those monitoring their carbohydrate intake.


By using non-fat milk and a non-dairy cheese alternative, the fat content of this Alfredo Sauce is considerably reduced. The total fat per serving is about 2-5 grams, with minimal saturated fat, making it a heart-healthy choice.


Each serving of Alfredo Sauce I provides about 3-6 grams of protein, coming mainly from the non-fat milk. While not high in protein, it contributes to the overall nutritional balance of the dish.

Vitamins and minerals

This sauce is a good source of calcium and vitamin D, thanks to the fortified non-fat milk. It also contains other essential nutrients such as potassium and magnesium, albeit in smaller amounts.


This recipe is designed to be dairy-free and can be suitable for those with lactose intolerance or dairy allergies. However, it's important to check the labels of non-dairy cheese alternatives for potential allergens such as soy or nuts.


Alfredo Sauce I is a nutritious, low-calorie alternative to traditional Alfredo sauce, with reduced fat and carbohydrate content. It provides essential vitamins and minerals, making it a healthy addition to various dishes.


Alfredo Sauce I is a healthier alternative to the classic sauce, maintaining the creamy, rich flavor with fewer calories, fats, and carbohydrates. It's versatile, easy to make, and can be adapted to suit various dietary needs, making it a perfect addition to your culinary repertoire.

How did I get this recipe?

The first time I saw this recipe, I was hooked. It was a hot summer day and I was visiting my friend Maria's house. Her mother was in the kitchen preparing a delicious smelling sauce for dinner. As soon as I walked in, I could smell the garlic and butter wafting through the air. Maria's mother, Mrs. Rossi, was known for her amazing cooking skills, and I was always eager to learn from her.

I watched as Mrs. Rossi effortlessly whipped up a creamy white sauce, adding Parmesan cheese and heavy cream to the mix. She explained that it was an Alfredo sauce, a recipe she had learned from her own mother who had passed it down to her. Mrs. Rossi generously shared the recipe with me, encouraging me to try it out at home.

I couldn't wait to make the Alfredo sauce for my own family. I gathered all the ingredients – butter, garlic, heavy cream, Parmesan cheese, salt, and pepper – and got to work. I followed Mrs. Rossi's instructions carefully, sautéing the garlic in butter until it was fragrant, then adding the cream and cheese to create a velvety smooth sauce.

As soon as I took my first bite of the Alfredo sauce, I knew I had found a new favorite recipe. The rich and creamy flavors melded together perfectly, creating a decadent sauce that coated each strand of pasta in a luxurious embrace. My family raved about the dish, asking for seconds and thirds, and I knew that this recipe would become a staple in our household.

Over the years, I continued to make the Alfredo sauce for special occasions and family gatherings. I experimented with different variations, adding in ingredients like mushrooms, spinach, and sun-dried tomatoes to create unique and flavorful dishes. Each time I made the sauce, I would think back to that summer day at Maria's house, watching Mrs. Rossi work her magic in the kitchen.

As I shared the recipe with friends and family, I found that it became a beloved dish among those I knew. I would receive requests for the recipe, and I would gladly pass it along, knowing that it would bring joy and comfort to others just as it had for me. The Alfredo sauce became a symbol of love and connection, a way to bring people together over a delicious meal.

As I grew older, I cherished the memories of learning the Alfredo sauce recipe from Mrs. Rossi. She had inspired me to explore new flavors and techniques in the kitchen, and I was grateful for her guidance and encouragement. The sauce had become more than just a recipe to me – it was a reminder of the bond between friends, the joy of cooking, and the power of sharing a meal with those you love.

And so, as I continue to make the Alfredo sauce for my family and friends, I do so with a heart full of gratitude and a spirit of generosity. For this recipe, like so many others in my collection, is not just a list of ingredients and instructions – it is a story, a memory, a piece of my culinary journey that I am proud to pass on to future generations.


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